Vege Recipes For Vege Haters

Jannine Myers

Here’s a couple more recipes for the young ones, and these ones, though they contain vegetables, might please even the pickiest of eaters. The first recipe is a Smoked Gruyere Brown Rice Frittata with shredded vegetables.




1 1/2 cups (approx.) brown rice, uncooked

1 to 2 tbsps olive oil

1 medium onion, finely chopped

2 garlic cloves, crushed

1 medium zucchini, grated

1 medium carrot, grated

mushrooms, sliced (optional)

1/3 cup milk (at least 2% fat)

3 tbsps freshly chopped rosemary or a good dash of dried rosemary

1/2 block of Smoked Apple Gruyere cheese, grated (this particular cheese is rich in taste and gives the frittata a really delicious flavor)



Preheat oven to 350 F. Grease a baking pan that you would use for a round cake or frittata.

Cook the rice and drain well (I cooked the rice in a mix of chicken broth and water)

Heat the oil in a frypan, then cook the onions and garlic until soft, and add the zucchini, carrots (and mushrooms, if using). Cook and stir for just a couple of minutes then set aside to cool.

Once the vegetable mixture has cooled down a little, add the cooked rice, eggs (pre-whisked with a fork), milk, and rosemary. Season with salt and pepper, then stir in half the shredded cheese.

Pour the mixture into baking pan and top with remaining cheese. Bake for approximately 40 minutes. Serve warm with a side salad or other greens (I served it with steamed broccoli).

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The second recipe is what I’ve called “Surprise” Muffins. I made some of these for a friend, and asked her to guess what the yellow pieces of flesh were. She and her husband thought they were either mango or peach, but they were both wrong; I used yellow tomatoes.

Yellow tomatoes are “surprisingly” sweet, and nutritionally they are just as good for you as red tomatoes; the main differences are that they contain slightly less fiber, quite a bit less vitamin C, but more phosphorous, potassium, zinc, sodium, and double the iron.




1/2 cup oats

1 ¼ cups organic flour

1 cup wheat bran flakes

1 1/4 cups non-dairy milk

12 small pieces of soft, white cheese (any kind)

2 to 3 yellow tomatoes, diced

1/2 cup organic sugar

2 tsps baking powder

1/2 tsp baking soda

1 tsp ground cinnamon

1/2 cup vegetable oil (or half oil, half apple sauce)

3 eggs

2 tbsps golden syrup (or honey, maple syrup)

brown sugar to top muffins



Preheat oven to 365 F. Line or grease a muffin tin.

Pour the milk into a small bowl and add the bran flakes; let the bran soak for several minutes.

In a large bowl, combine the flour, oats, sugar, baking powder, baking soda, and cinnamon. In a separate bowl, whisk the eggs, oil, golden syrup, and add the bran/milk mixture; mix well. Add the wet ingredients to the dry ingredients, then add the diced tomatoes and mix until well combined. The mixture will seem a little wet, but that’s okay.

Pour the batter into the prepared muffin tray, top with brown sugar and tomato bake for 20 to 25 mins.

Best to eat warm from the oven, while the cheese is gooey and melted. Enjoy.

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